Starting Chezs Gripper Masterplan

[PeterSweden]

I really felt an itch to train on my grippers today when I woke up!

Warmup 5x5 deadlifts @ 60kg

Some rowing.

Warmup on grippers as usual.

Righty;

1@bbgm

1@140 lbs rb

1@146 lbs coc3

Miss by a hair@150 lbs coc3

1@146 lbs coc3

6@coc3 clamped to parallell, gonna open it every session til I get sets of 3.

6@ghp6, its too easy. Had to see how much too easy it was for low reps. Its a warmup from now on.

Broke out my vulcano!

3@lvl 12

1@lvl 13, haha too hard to set it, its too wide!

3@lvl 12

1@lvl 12 fried on the set! Couldnt get it down enough to get my hand around it! Lol

4@lvl 10

4@coc3 clamped to parallell

Lefty;

3x1@coc2,5

Miss by a hair@137 lbs rb.

1@coc2,5

3@coc2,5 clamped to paralell

Vulcano

6@lvl 9

3@lvl 10

2x3@lvl 11

2@lvl 10

4@lvl 9

All my reps are like 1" wide. Wider than paralell.

Fried, especially on the set haha, gotta get this up again.

My best paralell set close is lvl 15. Over 2 years ago.

Back then I remember the set was easy!

I know that I got above 3 reps chez, it will soon be dialed in to where I know where my reps are at on the different levels.

Buhuuu 9-10 days til next time!

Edited August 29, 2014 by PeterSweden

[PeterSweden]

Took two days of rest instead of one between grippers and pinch and I felt stronger.

Maybe I should put pinch 2-3 days before grippers and see if pinch dont interfere with grippers like grippers seem to Do with pinch.

Mostly blockweights that get jacket up due to grippers I feel.

Warmup, dont remember exactly.

Working:

10+ holds til failure on 17,5kg Im hub and 17kg blockweight, alternated.

Most holds on the blockweight were done with the indexfinger on top.

Gave up when I was fried and had a hard time even lifting the block.

Also I got a 22kg lift in the hub! PB.

2x10 dumbell wristcurl standing bent over.

3x12@22,5kg climbercurl with a good squeeze when flexed.

Light reverse EZ bicepcurl, 3x20 strict, slow down explosivt up with a squeeze in the top@17kg.

Next time I'll rest 3 days between and see what happens.

And in a month or two i'll switch it up, like i said, pinch 2-3 days before grippers.

Edited September 1, 2014 by PeterSweden

[jvance]

Have you ever thought of doing a little bit of everything each session. I've been experimenting with longer warmups and one challenging working set per hand strength niche. Trying to do things like plate curls and blobs every session to increase general hand strength. So far, my hands felt like they're recovering fully in 24-48 hours. My RT work yesterday was stronger than usual 168x10 felt easy like I could do another 5-10 reps. Usually 10 gets pretty tough. Fingers crossed

[PeterSweden]

I have always Trained til failure, almost always, and done 1-2 specific things

If it works good for you Im willing to try it tho!

[Chez]

Don't forget that you can use rubber bands to micro load the vulcan to get in between levels to make the jump to the next level easier. That is what I did when I used the Vulcan and it worked like a charm.

[PeterSweden]

Getting more and more axious to do your whole training regimen but Im gonna focus on grippers and pinch a few more weeks to get used to the workload first.

Then I'll add thickbar.

Should I train til complete failure on each day?

What Else Do I Do for forearms/arms beskeds gripper, hub, euro, blockweight, rollingthunder?

Any assistance exercises? What Do you Do?

I know assistance exercises vary from person to person depending on what one needs at a Sertain time but some guideline maybe?

Maybe Im all set doing only grip..

Danke schöön

[PeterSweden]

PRs starting to come!

Did a really uninteresting back workout, if you can call it that.

Worse sesdion ever and I didnt even care today.

Boring.

Grippers, felt em to see if I was strong today.

Warmup felt okey but nothing remarkable.

Decided to keep training.

Righty;

1@#2,5

1@146 coc3

?@150 coc3

1@150 coc3 nice. Not dominating but closed it for the first time this year. Im coming back!

1@146 coc3

2x2@ghp7 hell yes!! First close was mms both sets and second rep was almost paralell.

Dun matter, closed is closed. PR on that gripper.

Hoseclamped coc3;

4@paralell and 22mm

2x3@25mm

Almost 3@27mm

3@ghp6

Deadly levels of fatigue

Gonna try to get sets of 3 on my ghp7 next time.

Lefty;

1@131 rb

1@137 rb missed by 1mm, a hair.

2x1@131 rb

2x1@#2,5

3@LVL 11 vulcan

0@LVL 12 cant set it!! Amagad...

3@lvl 11

4@lvl 11 PR. I wanted to increase my effort from last session and cause I got a good set it worked.

2x3@lvl 11

4@filed coc2

Totally fried.

Extensors with regularisering rubberbands, a few hundred reps.

Cant wait to Train again!

[Anthony C.]

Nice peter! Looks like your gripper strength is indeed coming back man. 150 is impressive as hell but even more so than that,a double with the ghp 7?! Strong man

[Chez]

great job. stay the course and be patient and more PRs with follow. Eventually you will get in a great groove. If you can't set level with the Vulcan use the rubber bands to micro load level 11.

[PeterSweden]

When I was bending red nails in imps I could set my 214 lbs coc4 to closed and hold it there with my setting hand still on the handle.

Havent bent for over a year and now my settingstrength is goooone!

180 3,5 feels heavy!

Edited September 5, 2014 by PeterSweden

[David_wigren]

Strong gripper work Peter!

[PeterSweden]

Thanks guys

I love grippers and Im really fired up about being on the same thrength level as David

Trying to beat you helps me to work Harder

[PeterSweden]

More PRs today! Hub going up fast!

Bench

5, 10@60kg, 5@70, 80kg

3x10@95kg fourth set 8 reps.

Europinch 60mm, trying new width, had 54mm before.

Cant remember the warmup.

3@64kg, 69kg and 74kg.

Blockweight 17kg+2kg, 2x holds til failure. PB.

Blockweight 17kg, 2x holds til failure.

Hub 18,1kg, 7x holds til failure. PB.

Alternerated between blockw and hub.

Real long holds!

EZ bicepcurl 4x15@27kg, superstrict.

Hammercurl 3x8@15kg hantlar.

Only rest I had was when my friend did his sets.

No rest, alternating between exercises.

Cyplenkovwristcurl 12,5kg - reverse bicepcurl 27kg

12/10, 10/10, 10/10

Pumped up!

Holds til failure, til total fatigue, seem to be what works for hub.

Added weight to my 17kg blockweight today. Felt nice!

Edited September 8, 2014 by PeterSweden

[PeterSweden]

We'll see if I can train euro in the near future tho.

I snapped my back up again, on the euro.

It has been haunting me a couple of months and today it snapped.

Lower back.. Hate it.

[Anthony C.]

We'll see if I can train euro in the near future tho.

I snapped my back up again, on the euro.

It has been haunting me a couple of months and today it snapped.

Lower back.. Hate it.

I hear you man, mine gives my problems too, at random times. It can be a max deadlift or warm up set of lateral raises that aggravates it lol

[PeterSweden]

Cant deadlift any more.

Cant squat with a barbell either.

I squat with bw or kettlebells when my back is allright.

Train what you can and train around your problems.

I try to not Do stuff that get me snapped up

[Jörg Keilbach]

Have you tried planks and sideplanks Peter? Also Kettlebell Get Ups gave me much stability. It was my faforite exercise till my shoulder injury. I went up to 40 KG.

[PeterSweden]

Have you tried planks and sideplanks Peter? Also Kettlebell Get Ups gave me much stability. It was my faforite exercise till my shoulder injury. I went up to 40 KG.

I have

I know i should train my core and abs much more than I Do but honestly, its so freaking boring that I cant Do it! Haha

[PeterSweden]

Okey, feeling alittle sick, gonna visit the doctor tomorrow.

I was moving the lawn this afternoon and took a break from that to eat dinner. Direktflyg after dinner i remembered that someone on gripboard said that warmed up with grassmowing so I have them grippers a try.

It felt okey and I PRed some.

Warmed up as usual.

Righty;

1@2,5

1@140 lbs coc3

5x1@146 lbs coc3. filmed mm0 attempts.

Holding the set a second or two really fries you hand.

2x2@ghp7

2x3@hoseclamped 26mm unrated coc3

2x2@ same width.

3ghp6

Lefty;

1@2,5

1@131 lbs rb

4x1@137 lbs rb

2x1@131 lbs rb

3@131 lbs rb

4x2@2,5coc PR. Only done singles til now.

1@LVL 11 + 2rubberbands. Too tired to rep it.

Extensorwork.

[Six Barrel Shotgun]

Sucks with your back man

Good luck with MM0. After maybe represent Sweden climbing in the MM Ladder? Juha has gotten lots of MM Grippers shipped to Finland ( :

[PeterSweden]

We'll see how my gripper strength responds to chezs program.

I used to be a hard gainer on grippers.

Tried almost everything.

If it goes up, ill det cert.

[jvance]

On the euro you really got to concentrate on good DL form.. Gotta really get up over the device.. If it comes up in front your body has a tendency to let it swing out farther and put your low back in a bad position even at light weights.

[Mikael Siversson]

I am working on co-organising yet another LGC (Loddekopinge Grip Challenge) competition in late June/early July next year with Arne Persson. It would be an excellent opportunity for you to see where you stand, meet other grip guys and to compete in one of the longest running grip comps (think we had the first one in 2002).

The events that Arne and I have been discussing include grippers (20 mm block and rated by Matt Cannon), Euro 2HP and a thick bar event (Axle double overhand or Arne's Brutalizer handle - I think that's what he calls it).

If you think its too far away then consider some of us have to, literally, travel to the other side of the planet if we want to compete (Perth = end of the world).

[PeterSweden]

Hehe, allright.

You never know

[PeterSweden]

Hell yes. Mm0 certified

Now, let the battle on mash monsters begin!